Heart rate zones calculator
Get heart rate zones using the best method your data allows: LTHR, Karvonen or percentage of HRmax. The calculator picks the method and tells you how confident it is.
Everything is computed in your browser — the values you enter are never sent or stored.
Result
- Method used
- Karvonen (heart rate reserve)
- Confidence
- estimate
| Zone | Range | Use |
|---|---|---|
| Z1 | 55-94 bpm | bardzo lekka (<30% HRR) |
| Z2 | 94-106 bpm | lekka (30-39% HRR) |
| Z3 | 106-132 bpm | umiarkowana (40-59% HRR) |
| Z4 | 132-171 bpm | wysoka (60-89% HRR) |
| Z5 | 171-184 bpm | bardzo wysoka (≥90% HRR) |
Strefy liczone metodą Karvonena. HRmax jest szacowane z wieku — wykonaj test progowy, aby zwiększyć dokładność.
How we calculate this
- Reliability order: LTHR (test ≤ 12 weeks old) → Karvonen → % HRmax
- Karvonen: TargetHR = HRrest + intensity × (HRmax − HRrest)
- LTHR: Z1 < 85%, Z2 85-89%, Z3 90-94%, Z4 95-99%, Z5 ≥ 100% LTHR
The formulas come from the app’s domain specification and are covered by unit tests. The same code powers zones inside the app.
Want these numbers to feed your plan automatically?
In the app, zones update after every test and the plan adapts to your data and how you feel.
This calculator is informational and does not replace a doctor, physiotherapist or coach. Results based on population formulas are estimates, not measurements. Read the full disclaimer →